CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder mobility
Couch stretch 1 min e/s
Glue Stretch 2 min e/s
Wrist Stretch 30 sec F/B
———————
Activation
Red Banded:
Pull aparts x 30
Pass Throughs x 10
Press x 10 e/s
30 sec Handstand Hold/Wall-walk Hold
15 rest:
30 Sec Plank
Handstand Push-ups (Conditioning )
4 sets to achieve as many reps as possible.
Chose from Strict or kipping but you must stay on the movement you start with.
1 minute for max reps
1 min rest
45 sec for max reps
1 min rest
30 sec for max reps
1 min rest
15 sec for max reps
(5:30 clock)
Metcon (Time)
5 Rounds:
15/10 cal Bike Erg
10 Chest To Bar Pull-ups
Directly into….
5 Rounds:
10 Power Cleans 45/30kg
10 Push Jerks 45/30kg
SUBS
Bike Cals:
Row same cals
Assault bike/Ski 11/9 cals
200m Run
Chest To Bar:
Chin Over Bar Pull-ups
Ring Rows
2 x Reps of Double DB Bent Over Rows.
Power Cleans/Push Jerks:
Lighter weight
Use Dumbbells.
